Are Refried Beans Healthy?

by Sandi Busch

Pinto beans are usually the basis for refried beans.

Mention the word “fried” and it immediately conjures images of artery-clogging saturated fat. “Refried beans" sound even more unhealthy, but they’re not. Even though they’re typically made using bacon fat, refried beans are surprisingly low in fat and they contain all the nutrients found in pinto beans, from dietary fiber and protein to iron and plant chemicals that protect you from diseases.

Definition

Refried beans originated in Mexico where they’re called frijoles refritos, or “well-fried beans.” Basic refried beans are made from four simple ingredients: pinto beans, onion, garlic and bacon fat or lard. Cooks brown chopped onion and minced garlic in the fat and then add canned pinto beans to the skillet together with fluid from the can. As the beans heat up, they’re mashed with a fork or potato masher to create the desired consistency. Typical enhancements include chili powder, cumin, grated cheese or chopped jalapeno peppers.

Nutrient Basics

One cup of refried beans has 217 calories, 13 grams of protein and just 3 grams of total fat. If you buy fat-free refried beans, the total fat drops to just 1 gram. Refried beans are a good source of oxygen-carrying iron; men get 50 percent of the recommended daily intake and women get 22 percent based on a 2,000-calorie-a-day diet. One serving gives you a healthy boost of antioxidant vitamin C and energy-providing B vitamins. As with most processed foods, if you buy canned refried beans they’ll be high in salt unless you choose a low-salt brand. Just 1 cup of traditional refried beans has 1,069 milligrams of sodium -- that’s 70 percent of the total daily value.

Fiber

Beans are among the best sources of soluble and insoluble fiber. One cup of traditional refried beans has 12 grams of dietary fiber, which is at least 30 percent of the recommended daily value. Insoluble fiber maintains digestive health and lowers your risk of diverticular disease. The soluble fiber from pinto beans lowers cholesterol and prevents spikes in blood sugar following a meal.

Heart Health

Fiber contributes to heart health by lowering cholesterol, but it’s just one nutrient in refried beans that keeps your heart functioning properly. One cup has 23 percent of the daily value of vitamin B6, which reduces the risk of cardiovascular disease by lowering levels of homocysteine in the blood. Several minerals are necessary for maintaining a healthy heartbeat and you’ll get all of them from refried beans. One serving has 17 percent of the daily value of potassium, 21 percent of magnesium and 8 percent of calcium. Potassium regulates the electrical impulses that keep muscles and nerves working properly; calcium stimulates heart muscles to contract; and magnesium stimulates them to relax.

Cancer Prevention

Pinto beans contain plant-based substances called polyphenols; specifically a polyphenol called kaempferol. Kaempferol inhibits the growth of some types of cancer cells, showing promising anti-tumor abilities for colon and pancreatic cancers. It may also help keep your heart healthy through its anti-inflammatory actions, which lower the risk of atherosclerotic disease.

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About the Author

Sandi Busch has been a health writer since 2000. Her articles have been published in The Autism Asperger's Digest, The Pittsburgh Post-Gazette, newsletters for health organizations such as NAMI, the book "Early Intervention and Autism" and Web content for hospitals. Busch received her B.A. in psychology from Westminster College and studied nursing at George Mason University.

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